Chrissie Wellington’s Guide to the Open Water: Pt 2/5

Part two of Chrissie Wellington's guide to the open water sees the Ironman World Champ focus on pre-race and race day preparation

Chrissie Wellington

Published: June 22, 2012 at 12:59 pm

Issue ID: June 2012

Water temperature, buoy locations, position of the sun and where to warm-up. Chrissie leaves no stone unturned when gearing up for the race start…

Prior to your race make sure you’re clued up on what awaits you. Surf the respective triathlon event website, look at the athlete’s guide and course maps, and seek advice and insights from athletes who’ve done the race before.

For the swim, make sure you know the exact distance you’ll need to cover and the type of open water you’ll be swimming in. For example, canal, sea, river… Beginners, in particular, need to ensure they’re able to complete the distance in the allocated timeframe before entering the race, but regardless of ability it’s always good to be aware of the swim cut-off time.

The race rules are there for a reason – for your safety and wellbeing [see p45 for more on triathlon rules]. For the swim, read up on the rules regarding wetsuits (and clothing, in general) and water temperatures.

Consider what type of start it will be – deep water, beach or (rarely) a dive start.
And whether it’s a mass start (every athlete starts at the same time) or a wave start(when athletes are divided up, usually by age-group category).

Finally, check your start time and find out where you can do a warm-up and for how long.

KNOW THE COURSE

If you get chance to swim the course prior to the race, ideal! But this is rare so, usually on race day, familiarise yourself with the swim entrance and exit, swim direction (clockwise or anticlockwise) and the location of (and distance between) the buoys. Also look for land-based landmarks before you take to the water. Work out whether the sun will be in your eyes and plan your goggle choice accordingly.

If it’s a major event that uses a public stretch of water, like the sea, then you might get the chance to do a practice swim prior to the race. This can be invaluable in helping you establish sight lines and land-based markers around the course, and enable you to become familiar with the conditions, although these may change come race day. If you don’t have this option, still find out about the water conditions, such as tides, currents, the ocean floor or hazards.

And, finally, know the lay out of transition: the swim exit, change tents, your bike rack, and the bike and run exits.

CHRISSIE’S MENTAL PREP

Every athlete will get slightly nervous before a race. It’s a sign of how much time, energy, commitment and emotion you’ve invested, and how much you care. It’s vital that you focus on yourself and not on others around you, and that you concentrate on what you can control, rather than what you can’t.

Spend 10 minutes or so before your final warm-up – see right – to find a calm area to sit down, take deep, slow and rhythmical breaths and visualise the race. You may wish to use an iPod if you find music to be a calming/motivational tool. Fill your mind with positive thoughts, recall your motivations and inspirations, repeat your personal mantra, and picture yourself as strong, confident and successful in each of the three disciplines.

Know that you have done all you can to prepare. Try to seize the moment, enjoy your surroundings and celebrate being able to take part in an amazing race.

Chrissie Wellington

Triathlon legend

Chrissie Wellington OBE is a retired, British professional triathlete and four-time Ironman world champion. ​ She held all three world and championship records relating to ironman triathlon races: firstly, the overall world record, secondly, the Ironman World Championship course record, and thirdly, the official world record for all Ironman-branded triathlon races over the full Ironman distance. She remains the world record holder for Ironman distance (8:18hrs). Chrissie won the Ironman World Championship in three consecutive years (2007–2009), but could not start the 2010 World Championship race because of illness. She regained the title in 2011. She is the first British athlete to hold the Ironman world title, and was undefeated in all 13 of her races over the Iron distance. She is the only triathlete, male or female, to have won the World Championship less than a year after turning professional, an achievement described by the British Triathlon Federation as "a remarkable feat, deemed to be a near impossible task for any athlete racing as a rookie at their first Ironman World Championships." Since retiring in 2012 Chrissie has completed countless endurance events, from cycling sportives, to marathons and ultra-marathons and even a cross country ski marathon or two! Chrissie was awarded a first-class degree by the University of Birmingham (BsC Geography) in 1998 and a Distinction from the University of Manchester (MA Econ Development Studies) in 2000. ​ Prior to becoming a professional athlete in 2007, she worked for the British Government's Department for Environment, Food and Rural Affairs (DEFRA) as a policy adviser on international development and also managed water and sanitation projects in Nepal. Chrissie now devotes her life to work to improve individual and population health and wellbeing, and specifically interventions to increase participation in physical activity. She is the Global Lead for Health and Wellbeing for parkrun and is committed to engaging people of all backgrounds, ages and abilities in parkrun events, thereby addressing the entrenched health and wellbeing inequalities that impact many countries across the world. Chrissie published her Sunday Times Best Selling autobiography, 'A Life Without Limits', in 2012, and her second book, 'To the Finish Line: A World Champion Triathlete's Guide to Your Perfect Race', in 2017. In 2021, she co-authored and published two fully-illustrated children's wellbeing storybooks with friend and former athlete Susie Bush-Ramsey entitled 'You're so strong' and 'You're so amazing', as a means of sharing messages about belief, trust, love, friendship, trying your best and embracing change. ​ A trailblazer at heart, Chrissie is often advocating for change. In 2014 she joined three professional cyclists in campaigning for and successfully creating a women’s race at the Tour De France. Chrissie was appointed Member of the Order of the British Empire (MBE) in the 2010 Birthday Honours and Officer of the Order of the British Empire (OBE) in the 2016 New Year Honours for services to sport and charity. She was also named the 2009 Sunday Times Sportswoman of the Year and has Honorary Doctorates from the University of Birmingham and the University of Bristol. Chrissie lives with her husband, former professional athlete Tom Lowe, and their daughter Esme in a small village in Somerset.
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